Calories in Honey
304 calories per 100g (100g)
Honey contains 304 calories per 100g, making it a calorie-dense sweetener. A typical 1-tablespoon serving (about 21g) provides around 64 calories, nearly all of which come from its 82g of sugar per 100g. Despite its natural origin, honey is nutritionally similar to table sugar from a calorie standpoint.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 teaspoon | 7g | 21 |
| 1 tablespoon | 21g | 64 |
| 2 tablespoons | 42g | 128 |
| 1 oz (2 tbsp) | 28g | 85 |
| ¼ cup | 85g | 258 |
| ½ cup | 170g | 517 |
| 1 cup | 340g | 1034 |
Protein
0.3g
0% of calories
Carbs
82.4g
108% of calories
Fat
0g
0% of calories
How does this compare?
Compared to other sweets, honey (304 cal/100g) is similar in calorie density to maple syrup (~260 cal/100g) and granulated white sugar (~387 cal/100g). It contains slightly fewer calories per 100g than sugar, but because honey is denser than sugar by volume, the calorie difference per tablespoon is minimal.
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- 1.
Measure honey with a spoon rather than pouring directly from the bottle — it's easy to add two to three times more than you intend.
- 2.
Use honey to replace refined sugar in recipes at a roughly ¾:1 ratio (¾ cup honey per 1 cup sugar), which can modestly reduce total calories per serving.
- 3.
Pair honey with high-fiber or high-protein foods like Greek yogurt or oatmeal so the natural sugars are absorbed more slowly and you feel fuller longer.
- 4.
When adding honey to beverages like tea or coffee, stick to 1 teaspoon (21 calories) rather than a tablespoon to keep your daily calorie additions in check.
- 5.
Be mindful of 'honey-flavored' packaged products — they often contain added syrups and can carry significantly more calories than pure honey.
Common Questions About Calories in Honey
How many calories are in a tablespoon of honey?
One tablespoon of honey (approximately 21g) contains about 64 calories, all of which come from carbohydrates — primarily sugar.
Is honey lower in calories than sugar?
By weight, honey (304 cal/100g) has fewer calories than granulated white sugar (~387 cal/100g). However, honey is denser by volume, so a tablespoon of honey and a tablespoon of sugar deliver a similar number of calories in practice.
How many calories are in a teaspoon of honey?
A teaspoon of honey weighs approximately 7g and contains about 21 calories, making it a modest addition to tea, yogurt, or toast if kept to a single serving.
Does honey have any protein or fat?
Honey contains virtually no fat (0g per 100g) and only a negligible amount of protein (0.3g per 100g). Its calories come almost entirely from carbohydrates, specifically natural sugars like fructose and glucose.